A well-rounded routine for the man not lacking in verticality.
Lee Boyce, C.P.T. 1 / 6
Guys of all heights lift differently. A taller, long-limbed guy will have a tougher time with a barbell bench presses and back squats—but his height and length will make him a perfect candidate for other exercises.
If you're one of those guys who occasionally needs to duck under door frames, these exercises will get you a good pump. Exercises marked "A" and "B" are alternated—so you'll do one set of A, rest as needed, then one set of B, rest, and repeat as necessary until all sets for the pair are completed.
Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width with toes turned slightly out. Squat as low as you can without losing the arch in your lower back.
Grasp a chinup bar with hands inside shoulder width and hang. Pull yourself up until your chin is over the bar. If you have a V-grip handle (the kind you see used for seated cable rows), you can hook it over the bar and use it to do chinups.
Hold a dumbbell in each hand and stand on a box or other platform that’s six to eight inches above the floor. Step backward off the box and drop into a lunge, lowering your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor.
Keep your torso steady and upright as you lunge. Don’t twist or bend to either side.
Grasp a light dumbbell or kettlebell with both hands and, keeping your lower back arched, bend your hips back until your torso makes a 45-degree angle. Hold the weight at shoulder level as you would to do a normal overhead press and then press it at that angle. Hold the end position a moment.